Staying motivated can be difficult, especially if you are motivating yourself.

Here’s 5 things you can do to stay motivated, to help boost your performance when motivation is low.

It’s easy to talk yourself into a day off here, cookie there, and before you know it you have gained all that weight back that you have worked all summer to keep off. With the school year starting and the holiday season around the corner I’m going to talk about a couple things you can do to stay motivated when the motivation is low.

Get a Workout Partner

Having a workout partner can help increase motivation, adherence, and accountability. Choose someone who’s at a similar fitness level and has comparable goals. By holding each other accountable to show up for workouts, it can be easier to push one another to be better. Having a support system will help keep you motivated and get you through your low times.

Change Your Routine 

Repeating the same thing day in and day out can get maddening. Change the time of day you go workout. If you typically workout in the mornings, try switching it up and go to the gym in the evenings. You would be surprised how much a change of scenery with different faces can help motivate you. Another way to change your routine is to reduce your time spent in the gym. Stick to your workout routines, but decrease your resting time and try to get through your workout faster. If you’re doing a cardio workout, increase your intensity and go harder for a shorter duration. These little changes can help push you to get back on track.

Hire a Personal Trainer

Sometimes you just get stuck in a rut that’s hard to pull yourself out of by yourself. Hiring a Personal Trainer can help you gain a different perspective, provide fresh energy and motivation, and can give you critical emotional support. A Personal Trainer that you trust can add important technique tips and new workout routines to not only improve the quality of your workouts, but also the novelty of them.

Change Your Workouts

Change your workouts completely. If you’ve been lifting heavy set the weights aside and take a week to a month of body weight workouts and/or light weight high repetition circuit training. If you have been hitting the cardio hard reduce your mileage and add a couple days a week of cross training or weight lifting. These are good things to implement into a regular workout routine anyways. Recovery workouts are imperative to not get burnt out, staying healthy and injury free.

Set Goals

This is probably the most important tool you can use to stay motivated. Goals are a great way to stay motivated, stay on track, and to have something to work towards. When setting a goal it’s essential that you make them reasonable and achievable. I suggest setting a long-term goal that will take a couple of months or more to achieve. Setting short term goals along the way will help you accomplish your long term goal. When you finally achieve that long-term goal, be sure to reward yourself!

Be sure to watch this video to help you with setting, and achieving goals:

The Key to Achieving Your Goals and Making Them Stick

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Need help for a solid plan that supports you in your sport? You definitely need to check out everything that’s included in The Sustainable Sports Nutrition Academy!

Contact me any time to schedule a free 15-minute consultation, so we can discuss your particular situation and goals.